Media Flexion hacia Adelante
Ardha Uttanasana
AR-dah oo-tah-NAH-sah-nah
Una postura de transicion que alarga la columna y fortalece la espalda.
Como hacer Media Flexion hacia Adelante
- Desde una flexion hacia adelante, eleva el torso a la mitad
- Lleva la columna paralela al suelo con la espalda plana
- Coloca las yemas de los dedos en las espinillas o en el suelo
- Dirige la mirada ligeramente hacia adelante
- Activa el core y alarga desde el coxis hasta la coronilla
Benefits
- Strengthens the back extensors and improves spinal awareness
- Stretches the hamstrings while maintaining spinal integrity
- Improves posture by training the muscles that support a flat back
- Builds core engagement and stability
- Prepares the body for deeper forward folds
Muscles Engaged
Modifications
- Place hands on blocks to bring the floor closer if your hamstrings are tight
- Bend your knees slightly to maintain the flat-back position without rounding
- Use a wall in front of you and press hands into the wall at hip height for support
Cautions
- Avoid if you have an acute lower back injury; stay in the full fold instead
- Use caution with neck injuries; keep the gaze down rather than forward